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Kathleen Trotter Personal Trainer
May 2015


I officially took possession of my new live/work space May 9, 2015. Yay :-)

This is what the space looked like when I moved in.

On May 20th the first batch of my equipment was delivered. It took about six hours for everything to be delivered.

Now it looks like this!

The next two batches of equipment will be delivered in June. I am particularly excited for The Woodway treadmill (the Rolls Royce of treadmills) and the Dual Cable Cross Over machine to be delivered. I love the Dual Cable machine because it has attachments that move up and down AND side to side. Can you say "Christmas in May"! 

I hope to be open for business mid June. Watch your in-box. I will be hosting a grand opening party, and you will all be invited! Before I can open a wall has to be put up, the place has to be painted, the equipment has to arrive, mirrors have to be delivered, and my custom shelving unit has to be installed.

I want to highlight two columns from the past month that I am particularly proud of. In this Globe and Mail column I discuss the connection between gait and running injuries. Researching this column was especially fun because it involved me personally retraining my gait.
In this Huffington Post blog I discuss what I call the "Captain Obvious" approach to health. Curious? Take a read :-)

The exercise of the month is "prone stability ball bum work".

Kris Sheppard, the owner of The Runner's Academy generously contributed this month's featured article titled "Running form is not just about the foot". Kris recently helped me to retrain my running gait. Thanks Kris for improving my running form, and for this excellent article. 

Exercise of the Month
Prone stability ball bum work

Place your tummy on a stability ball, legs straight, toes on the floor behind you and hands on the floor in front of the ball. Bend your elbows slightly so that your chest moves towards the floor. This is your starting position.

Use your bum muscles to lift your legs off of the ground. Slowly lower your legs down and then repeat fifteen times. Move with control and engage core core.

Workout of the Month
Running form is not just about your foot!

by Kris Sheppard
Originally posted on The Runner's Academy

Lately the hot topic, as it relates to running form, is heel vs mid foot vs forefoot striking. There has been various research studies looking at the forces produced by runners hitting the ground with the three different striking options. The research at this point appears to show a decrease in loading rate when one hits the ground with a mid-foot strike pattern vs a heel-strike. This evidence is then supported by observations of African barefoot runners striking the ground in the same way. The media has blown this new evidence out of proportion and now coaches, trainers, and therapist alike are instructing their runners to simply land on the forefoot/mid-foot as a sole coaching cue.
So what is wrong with this? The issue is; there is more to running technique and mechanics than isolating what the foot is doing. If you want to change what is happening at the end of the kinetic chain you need to look at the entire mechanical chain. I’ve seen a lot of hunched forward, over-striding, “forefoot” runners who ultimately develop overuse injuries through the hip, feet and lower limbs.

“Real vs Feel” was the way one golf-pro described this as we were having a conversation about running technique and how to instruct a proper foot strike. I agree that landing on your forefoot is generally an ideal striking pattern for running; however, focusing too much on your foot position is problematic. This small amount of research has clouded our view on how to cue our clients.

Observing a client’s foot strike pattern and then instructing he/she to “land on your forefoot/mid-foot” is jumping right to the end goal. Landing on your forefoot/mid-foot, loading and springing forward has more to do with posture, core and hip drive than focusing completely on what your foot in doing.

At the Runner’s Academy we focus on the Fundamentals of running.

  1. Posture – this encompasses “core” strength and breathing.
  2. Cadence.
  3. Lift vs Drag through the swing phase.
  4. Understanding what stride length is and how to achieve it – Don’t reach.

If these 4 objectives can be achieved a springy/proper foot strike will happen! Also remember; change has to happen slowly, identifying the weak areas and working on improving them especially in the foot and hip! Here is a video we found on this very subject. Dr. Lieberman discusses his research on foot strike patterns and mechanics of barefoot running. Listen to the last few slides on what he recommends! 
Dr. Kris Sheppard graduated from the University of Western Ontario and continued on at the Canadian Memorial Chiropractic College. He is a Doctor of Chiropractic as well as a Certified Strength and Condition Specialist. Kris has a passion for helping runners achieve their goals. As a practitioner he uses a variety of skills and tools to help reduce pain, improve function and performance. Using his experience as a Strength and Conditioning Specialist, has developed a running technique and strengthening program that has helped a variety of people from first time runners to elite marathoners.

Kris’ philosophy on staying active and enhancing your ability to perform; is improving movement patterns throughout the body and minimizing the risk of injuries through maintaining strength and variety in a training program.



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Kathleen's Media Updates

17 Gym Experts Tell Us The Biggest Mistakes Gym Newbies Make – And How You Can Avoid Making The Same Mistakes!

Trainer Spotlight: Kathleen Trotter

The Globe and Mail: Learn how to change your gait and get rid of running pains

#FinanciallyFit: Q&A with Kathleen Trotter

The Globe and Mail: Stealth Workout – The Hacky-Sack

Want to Be Healthy? Take the "Captain Obvious" Approach

The Globe and Mail: Here are the best ways to strengthen your wrists (no gym needed)

The Globe and Mail: If I’m exhausted before a workout, is it OK to get a boost from a sports drink?

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